My legs and posterior are a bit sore.
- 20 PVC Passes
- PVC Presses, shrugs, upright rows
Shoulders and Arms
- 12 DB Lateral Raise (12#)
- 12 Bent Over Reverse Fly (underhand, 15#)
- 12 Barbell Front Raise (25#)
- 12 Upright Row (25#)
- 12 Barbell Curl (45#)
- 12 Double DB Skull Crushers (30#)
- 12 Bench Dip
- 12 Seated Hammer Curl (25#)
- 20 Air Squats
- 15 Plate Push-ups (to 35#)
- 20 Reverse Lunges
- 30 Band Bicep Curls (blue)
I went 20-10 on the curls each round. Finished in 5:53.
Didn’t sleep well and was pretty much up since 5:30, so around 7 I did a workout in my hotel room.
- 20 Hollow Rocks
- 20 Air Squats
- 20 Leg Lifts
- 20 Lunges
- 20 Bench Dips
All of that work with the weight vest wore me out yesterday. Had to take a nap before making dinner for the family. Headed over to Hinks Elementary School before noon.
- 400m run
- 100 Band Pulls (red)
- Shoulder stretching
MAX Unbroken Muscle-ups
Got 8! That doubles my previous of 4. About a month ago I got a set of 3 for the first time, so goes to show how much improvement you can make if you spend some time working on a weakness.
- 5 Toes through rings
- 6 Pistols (alternating)
- 30 DU
All toes through rings were unbroken. They are easier to keep going than toes to bars. Pistols could use some work on balancing. I think I got 6 or 7 rounds of double unders unbroken, which was pretty good considering I was on a playground with a mix of dirt, rocks, and mulch. Pretty consistent pacing throughout the rounds to finish in 11:25.
I drove over to Alpena High School to use the track, but that thing is all gated in and locked up. How dumb for a public school! So I stopped at a park that has a paved path/trail. Used RunKeeper to walk out a 400m route, but I’m sure it was off one way or the other.
Ran the first 400 way too fast in about 1:30. All those air squats really sucked in between the runs. Doing 60 pistols probably didn’t help. Took me 13:05. I was out on the trail, so walked the 400m back.
50 Diamond Push-ups – 1:51
50 Bench Dips – 1:30
Blew up my triceps with this!
I had a great night of sleep after not getting enough on Friday or Saturday night. My shoulders were a little tired from the Olympic lifting and I still have that tweak in my right butt. My hands are healing quite well.
- 400m Run
- 2 rounds
- 15 GHD
- 15 Hip Ext
- 15 Wall Squats
- 5 Ring Dips
- 10 Bench Dips
- 15 KBS
A longer warm-up, but today’s workout wasn’t anything intense, because it was a test day, so it was nice to get some extra work. I used 53# for the KBS.
Back Squat, 1RM Test, 3-0-X-0 tempo
Take a 2 minute rest after each set, do max strict pull-ups, and then take another 2 minute rest before starting the next set.
- Set 1: 50% of possible 1RM x 5 reps
- Set 2: 75% of possible 1RM x 3 reps
- Set 3: 85% of possible 1RM x 1 rep
- Set 4: 90-95% of possible 1RM x 1 rep
- Set 5: Test 1RM
- Set 6 (optional) – Exceed Set 5 weight
To finish off the workout, take 85% of the 1RM back squat and do max reps in one set with the 3-0-X-0 tempo.
The most I had attempted on the back squat was 185# a couple of weeks ago when I did it 4 times for a few sets. Since we had just tested the frost squat last week and my 1RM was 215# I set a goal of 230# because I really had no idea. For the first 4 sets used weights of 115#, 175#, 195#, and 210#. Already 2 new PRs there! I put 210 on the bar for the 5th set and got it up, but I didn’t get low enough in the squat so it didn’t count. After doing the pull-ups and getting in another rest I made another attempt and got 220# up. For the finisher set I used 185# and was able to knock out 6 reps.
For the pull-ups, I got 6 in the first set, which is a new PR for me. I’m pretty excited about that since I just got to 5 on February 2nd. I’m well on my way to 15 by the end of the year. In the other sets I got 5, 5, 4, and 4 pull-ups. I was really trying to grip the bar only with my fingers so I didn’t get any rubbing where I tore them up last week.